Search

Stephanie
- Oct 29, 2020
- 1 min read

Friday Oct 30th WOD

Reminder: 9:30am is open Gym.

Saturday is Halloween!! Regular class schedule and don't forget to dress up in your favorite costume!

Warm Up

3 Rds

10 pass thrus

10 kbs

10/10 Single arm DB strict press

10 Push Ups

20 Air Squats

Conditioning:

10 rds

10 Push Ups

15 Box Jumps (24/20)

20 Goblet Squats (55/35)(45/25)

25 weighted sit ups (45/25)

30 Dubs/60 Singles

70 views0 comments

Recent Posts

Friday April 16th WOD

Strength: 10 Min EMOM 1 Power Clean 1 Hang Squat Clean 2 Push Press Conditioning: (15min cap) 100 DB Thrusters (50/35)(40/25) (35/20) *Every Minute on the Minute: Perform 5 DB Deadlifts (Rx+ = 7 deadl

Thursday April 15th WOD

Strength: Bench Press 7x3 @ 87.5% Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 12min Amrap 20 Air Squats 8 DB Hang Power Cleans 8 Toes to Bar / Knee to chest

Wednesday April 14th WOD

Skill: Pull ups: 1. Banded Hollow Lat Pull down 3x8 https://www.youtube.com/watch?v=FVjtOSA-dz8 2. Negatives 4x3 (3 count decent) 4x3 (5 count Decent) *If you do not work on BMU drills, do more pull

Sign our Waiver